cp_sogoj

I am a hardgainer with 140 lbs and 5'9'' high (63,7 kg and 1,75 m). I started with A,Ellis program but i would like to hear what you (thin hardgainers like me) are using as your program.

bw, ny program is the one where i will do 8-6 reps; them 4-6, 2-4 and 1-2 then i will do a burnout and a superset and i will jump into other exercise. Its very hard for someone with no muscles and not used to do exercises, but i will not give up. At least i feel much better after the exercises.

I do 3 sessions a week:1 session for chest, shoulders and triceps; other for biceps and back and other for legs. Each session ends with abs. Rest 3-5 min within exercises.

I wanna hear about your workouts and how they work.

lnvanry

I thought I was a hardgainer (19yrs old 5'11" @ 130lbs)...

I raised my weight to 165 naturally. I learned one thing-

There is no such thing as a hardgainer. Hardgainers are people who do not know how to gain weight. If you are as light as you say you are...your problem is more diet orientated.

I've been sitting at 190ish for some time and I did in 4yrs. You have to eat correctly...the more natural approach you take, the more strict you have be to your diet regimen.

DanOz

I agree - I started training many years ago when I was about 22 at 64kg & I'm 177cm. Diet is the key. As soon as I got that in order, things started happening.

TJ Cline

What is a Hardgainer in your opinion?

DanOz

I link it to genetics. Even with the right training, diet, recovery etc, there is probably only so far as you can go without super supplements. Good genetics = faster & bigger size gains. I'm sure we all know people who were naturally big prior to training, and those that can grow by taking the lid off the morning coffee and curling the cup when drinking it. I am not blessed with these sort of genetics, but the goal for me is to see where I can take myself.

mrmark

I'll agree that genetics plays a big part but also discipline regarding training and diet.

I used to think of myself as a hard gainer but now more of a slow gainer (if that makes sense). I'm making progress in size and strength but now way near as fast as I'd like to.

I love it when a plan comes together.

cp_sogoj

Hardgainer is a guy like me that eats a lot but its always with the same wight. Its a guy that doenst develop muscles with the same facility as athletic guys. Just my humble opinion. Invanry, and others, how much time did you take to grow up in wight and muscles?

the_general64

i agree.....along with eating three times a day, i drink a shake, spread throughout the day, w/ about 3000 cal. . and i'm about 185. i think a hardgainer is someone who gains strength, but doesn't gain a significant amount of weight. when i first started bench pressing i was lifting 170 at about 175. i can now lift 350 at 185.

GymJamo

Hardgainer could be described as guy with.

Fast metabalism
Lower average test levels
Thin bones


And many other things that other peoples bodies might do more effeciently when it comes to muscle building then someone else.

Take a look at soccer (football) players compared to Rugby players, its what they are ment to be, genetics plays a huge role.

Sef

Yep, good answer GymJamo.

I have all those things and they do combine to make you feel like giving up. I lost the amount of weight it took me a year to gain in 3 days due to not eating through illness and all my lifts were way down. It's almost like some kind of sick joke.

GymJamo

Check your inbox i sent you a PM about 20 rep squat routine

Sef

Hmm, thanks for that.

Doublebase

agreed, I was 6' at 153ish. I got up to 185 naturally.

LexusGS

I can drop my bf by 7% by taking a piss.

lnvanry

It took about a year to learn how to do things correctly. the first year I was still learning how to lift and what not...I then was trained by a guy who taught me how to eat/train for bodybuilding (not strength or power). In my second year of training I put 20-25lbs...It only took me a year to put that on.

Being a hardgainer has advantages too...We can maintain a low body fat throughout the year even during bulking periods when we are eating 4000-6000 calories.

One easy way to put weight on is to eat in the middle of the night and go back to sleep. Take a 500-1000cal shake...it seems a bit extreme for recreational guys, but it will help assuming your eating the right way during the day.

cp_sogoj

I am just in the very beggining of something new to me. In fact if you guys look at my bpdy you will think: "what is this guy doing here? So thin he is!" lol..thats me. I feel very horrible when i go to beach or when in the summer i cant use less clothes because i look like f**** horrible skeleton.

Thats why i am here. I wil not give up. This is a big shift in my way of life becaus ei must train really hard and eat a lot (And rest a lot..but thats not a problem ...). Eating a lot and drinking the horrible shake of whey protein is like a sacrifice everyday, but i wil stick to this.

I just dream on having at least a normal body as my friends.

Nick+

How old are you?

cp_sogoj

26

Spud

I think I'm a hard gainer. My daily meals are as follows:

Breakfast: 2 eggs scrambled, bowl of milk, 2 peanut butter sandwiches
Lunch: Whatever. Leftovers, Hot dog, or whatever I can get my hands on.
Snack: Chocolate bar, bag of doritos chips.
Dinner: Today, had ~300g of pasta (weight uncooked), with half a can tomato paste, 150g ground beef, a smokie, a couple cloves of garlic. Later on, had another bowl of milk.

I eat like this almost every day. Do next to no cardio, and yet have put 0 lbs in 5 months. Funnily enough, my strength and definition has definitely improved.

Definitely a hard gainer.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

fufu

You should totally revamp your diet, it is pretty crappy. No wonder you aren't making any weight gains. I suggest posting your diet in the diet&nutrition section and see what they have to say.

lnvanry

I agree...what do you expect spud

TJ Cline

Great diet....I can't believe you are not Mr O yet.

Spud

Yeah... I should. I'm kinda low of cash, and eating like this is cheap. It was a bit of an exagerration, I don't really eat very consistently. I'm quite willing to accept any suggestions from folks who have worked through similar budgets.


Being a starving student isn't all that great. No time to eat, no money to eat.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

nsimmons

hot dog and doritos??
You know whats cheap, rice, 20 lbs bag for 15 dollars it lasts for months

cp_sogoj

I agree. It doesnt seem a good diet.

Well, last night i made some measures: my wieght has increased in more than 2kg in 1 week! Maybe i am not that hardgainer as i tought

d32_war10

Im young but I used to beleive that I was a hardgainer until I fixed up my diet after about 5 months of lifting, and took the correct supps. (Nitric Oxide,Glutamine,CEE etc.) Then my gaines started to come fast and I was very happy with the results. You just have to fix a few thing's take some protein and eventually get some creatine and you will be well on your way. Good luck.

"I Will Try Harder Everyday Until I Reach My Goal, Then I Will Set Another"

cp_sogoj

Thanks. And thats probably i grew up so much in exactly one week (remember: 2 kg for someone that has the same weight for ten years is a lot!): i am using some creatine and protein suppplements and i am trying to eat a lot more.

d32_war10

Make sure you eat alot more, but also make sure that the food you are eating is healthy it WILL make a big difference.. diet could act like a steriod itself as long as it's well planned and you stick to it.

"I Will Try Harder Everyday Until I Reach My Goal, Then I Will Set Another"

GymJamo

WOW!! forget that hardgainer routine i sent you, your problem is NOT EATING ENOUGH GOOD FOOD!!.

Bakerboy

I think the term hardgainer is just a way to get guys who are naturally thin to buy into a lot of crap they don't need (weight powders, drugs etc.) I too am genetically small boned 5' 7" 140 lbs. I am a cyclist and don't want to carry to much excess weight around and am more concerned with my strenght to weight ratio. My weight fluctuates between 140-150 depending on three major things: the amount of cardio I do, how heavy I lift and the amount of food I eat. For my size frame, if I want to gane size I eat what I would normally eat when training on the bike 15hrs/ week (3,000 calories) but cut out the cardio completely. I also increase my protein intake by 10% from 25% to 35% and eat seven smaller meals so I absorb each meal properly. Eat real food and rest more often 9-10 hours if possible (have a nap, pro athletes do); how else can your body repair itself?

Keep a food journal of what you put in you. It's a pain in the ass I know but it helps guide you a keeps you aware of your progress.
Anyway that's my two cents...
Keep lifting, and remember there is a lot of good advice but in the end we are all our own lab monkeys so have fun with it!
The Bakerboy